Taking it seriously.

oq4v3ht0u76kf2

So I've been working out again for a couple of weeks now and I figure the best way of making it stick is posting about it... so here goes.

Age: 20
Weight: 126kg
Height: 5'11"

Basically, fairly well put together Senior Cup player in school... gave up rugby after first year in college, made myself fat. Not a long, deep or complex story. Now, to fix it.


WEEK ONE

Monday, June 2nd
Squat, 5x5 @ 40kg
Barbell Row, 5x5 @ 40kg
Bench Press, 5x5 @ 55kg
Dips w/ 75kg help, 4-3-3

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Wednesday, June 4th
Squat, 5x5 @ 50kg
Overhead Press, 5x5 @ 40kg
Bench Press, 5x5 @ 60kg
Pull-ups w/ 75kg help, 2-1-1
200m Swimming

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Thursday, June 5th
60 minutes cross-trainer
150m Swimming

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Friday, June 6th
Squat, 5x5 @ 80kg
Bench Press, 5x5 @ 65kg
Deadlift, 1x5 @ 100kg
Dips w/ 67.5kg help, 4-2-3

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Saturday, June 7th
60 minutes cross-trainer
20 minutes stationery bike

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Any comments on the week?

Al_Fernz

Brooke Many Snot wrote: »

Any comments on the week?

Yeah. Good work mate!

I'd say them weights will probably fly up as your BF goes the opposite direction.

Routine looks solid.

I'm looking forward to following this log. Keep up the hard work.

oq4v3ht0u76kf2

Back in the gym today, set a goal of an 82.5kg bench press for June 23rd so we'll see how it goes. Currently taking approx. 40gm whey on a workout day, twenty right before and after. Also loading creatine as well.

Now, the actual workout.

Squat, 5x5 @ 82.5kg
Bench Press, 5x5 @ 67.5kg
Deadlift, 1x5 @ 110kg
Olympic Press, 5x5 @ 42.5kg
Pull Ups, 5-4-3 (assisted)

So that's things today. Any gr8-

oq4v3ht0u76kf2

Headed to the gym today but I've been completely under the weather the past couple of days. I get really bad hay fever and I've come down with a bit of a summer cold as well, not feckin' impressed.

I started out with attempting a 5x5 @ 70kg on the Bench Press after my warmup. I only finished three sets though and then my whole body just completely failed. Could barely bench or squat an empty bar so I called it a day.

I think a combination of no supps today and being sick completely let me down. I just did some contrast work in the plunge pool / steam room and a few lengths of the pool. Overall, not happy with the day but tomorrow is a new one.

oq4v3ht0u76kf2

Not usually a weights day today but I'm coming off this cold and looking forward to a big day tomorrow so just to ease myself into it I'm going to do some empty bar work this evening in the gym as well as 60 minutes on the cross trainer followed by 15 minutes HIIT on the stationary bike.

So, plan for the evening:

Squat 3x10 @ 20kg
Bench 3x10 @ 20kg
Olympic Press 3x10 @ 20kg
Barbell Row 3x10 @ 20kg
Barbell Curl 3x10 @ 20kg

Cross Trainer 60mins
Stationary Bike 15mins HIIT (3@45/15, 7@40/20, 3@35/25, 2@30/30)

oq4v3ht0u76kf2

I went to the gym last night and it went okay, I forgot my iPod but c'est la vie - it didn't let that stop me doing the following cardio:

65mins Cross Trainer for 9.46km & 1191kcals
18mins Stationary Bike (incl. 15mins HIIT) for 11.88km & 204kcals

I used the following HIIT schedule:

Mins 1- 3: 45secs LO, 15secs HI
Mins 4-10: 40secs LO, 20secs HI
Mins 11-13: 35secs LO, 15secs HI
Mins 14,15: 30secs LO, 30sec HI

I could really, really feel the burning in my thighs after that but it was worth it.

Then I hit the weights room and did two quick circuits of the following:

BB Curl 10x20kg / Olymp. Press 10x20kg / Squat 10x20kg / BB Row10x20kg

I did it as one huge set, I did it twice with 90 seconds rest in between and I literally felt like I was going to puke afterwards. It felt good to have the bar back in my hands after Wednesday's non-session though.

Tonight is a big weights session, including a couple PR attempts:

Bench Press, 5x5 @ 70kg [PR Attempt]
Squat, 5x5 @ 85kg [PR Attempt]
BB Row, 5x5 @ 55kg
Deadlift, 1x3 @ 105kg

I'll report back with how it goes!

xebec

Wow, that was a long session last night. Dunno how you managed to do HIIT after over an hour on the crosstrainer! And then doing weights after that... Kudos!

oq4v3ht0u76kf2

It wasn't too bad really, as I said the crosstrainer is a medium enough intensity... usually between 70% and 80% MHR. Went for a fairly good weights session on Friday evening...

Bench, 5x5 @ 70kg
Squat, 5x5 @ 90kg
Deadlift, 1x5 @ 120kg

My dips are coming along, I find them quite hard but managed 5-3-3 with 60kg assistance yesterday which was a new PR for me. Will be lowering assistance to 52.5kg next session.

Looking to hit a 72.5kg Bench for 5x5 on Monday so that's the big goal there. Also trying for a 95kg Squat.